Anti-Inflammatory Nutrition 101
If you’ve ever wondered where to start when it comes to eating for better energy, less pain, and a happier gut, this is it. Think of this as your quick-and-dirty guide to the Anti-Inflammatory Diet.
These are the foundational guidelines we give to nearly all our clients. Of course, every person’s needs are unique (allergies, sensitivities, and specific health goals all matter), but this is a fantastic place to begin.
1. Choose Better Quality Meats
You don’t need to stop eating meat — just upgrade the quality. Look for grass-fed beef, free-range chicken, and wild-caught fish. Better quality protein means fewer inflammatory additives and more nutrients your body actually uses.
2. Cut Back on Sugar
A little sweetness is fine — just make it count. Opt for local honey, organic maple syrup, or low-sugar fruits like berries and Granny Smith apples (two servings a day is plenty).
For sweeteners, stevia or birch-based xylitol are great choices. And for baking? Try coconut sugar or date sugar for a more natural swap.
3. Upgrade Your Carbs
Gluten-containing grains like wheat, rye, and most oats can trigger inflammation in many people. Instead, build your meals around quinoa, sweet potatoes, wild rice, lentils, and beans — all nourishing, anti-inflammatory carb sources that keep blood sugar stable and energy steady.
4. Focus on Healthy Fats
Good fats are not the enemy — they’re the building blocks for your hormones, brain health, and cell repair. Use coconut oil, avocado oil, ghee, or grass-fed butter (if dairy agrees with you).
Pro tip: Olive oil is fantastic for salads and drizzling, but avoid cooking with it at high heat — it can become inflammatory when overheated.
5. Be Smart About Beverages (and Stay Hydrated)
Skip the sodas and fruit juices — even the “diet” ones. If you drink coffee, keep it to two cups a day and try it with almond, cashew, or coconut milk, plus a touch of stevia, xylitol, or honey.
Aim for half your body weight in ounces of water each day (for example, if you weigh 150 lbs, that’s 75 oz of water).
For something a little more fun, try organic kombucha, kefir, coconut water, or even naturally flavored watermelon juice — especially great for kids!
Remember, everyone’s body is different. Our patients’ nutrition plans are always customized based on testing and personal needs. But if you’re looking for a place to start, following these anti-inflammatory basics can make a huge difference in how you feel day to day.
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